Friday, January 15, 2021

so, i'm back where i was for the mineral update, except to add the raspberry in as an ingredient. this will also allow me to double check the logic on how much of each mineral i'm deciding i ought to get.

starting with hydrogen...

hydrogen

i have set the requirements for water up to 40% per meal, realizing i will far exceed that with the coffee & two waters, alone. 

raspberry - 88.75*.45 = 39.9375 ml
yeast - .05*5.08  = 0.254 ml
vector: .40*2.12   = .848 ml
wheat bran - 9.89*.07 = .6923 ml
sunflower seeds - 4.73*.08 = .3784 ml
flax - 6.96*.12 = .8352 ml
algal oil - 1.02*2.5/100 = .0255 ml

the new sum is:.
(850 + 39.9375 + 24.24 + 88.4 + 90.95 + 110 + 57.3 + 368.12 + 50.325 + 37.7 + .254 + .848 + .954 + .6923 + .3784 + .8352 + .0255)/3700 = 0.46512429729

boron

boron is being treated as a water-soluble vitamin, so the requirements are being set to 100%/meal, 300%+ total and that will not change.

raspberry:

vector:
i don't know how i found the initial data point of 12 µg/g and suspect i may have misread it from the data on sodium. i'm taking a midpoint of puffed rice & shredded wheat, which is (.53 + .76)/2 = .645

wheat bran:

flax:

raspberry - (9+20)*.5*.045 = .6525 mg
yeast - 0
vector: .645*40/1000 = 0.0258
wheat bran - .32*.07 = .0224 mg
sunflower seeds - ?
flax - ((16/10000)/100)*12000  = 0.192
algal oil - ?

the new sum is:.
(.17 + .6525 + .12272 + .135 + 1.665 + .1794 + .457624 + .0297 + .023 + .0258 + .144 + .0224 + .192)/3 = 1.273048

nitrogen

i'm going to try to keep nitrates under 60 mg/meal, still. so, this is like carnitine - i'm just expanding the length of the day.

raspberries:

raspberry - 36*.045 = 1.62 mg
yeast - ?
vector:  .138*40/30  = .184 mg
wheat bran - 7*.138/30 = .0322 mg
sunflower seeds - ?
flax - ? 
algal oil - ?

the new sum is:.
2.975 + 1.62 + 2.36 + 3.6 + 3.9388 + 21.3328 +.239479 + .065294 + .184 + .207 + .0322 = 
36.554573

fluorine

the key update for fluoride is the water, actually. there is still 1000*.00104 + 1000*.005 = 6.04 mg of fluoride in the used toothpaste, but i'm splitting it by 4 rather than watering it down. so, 6.04/4 = 1.51 mg of fluoride in each cup of water or coffee.

the fluoride requirements have increased to 50%/meal, as the rdi is a strict per day and intake should be steady.

adding the natural fluoride means, 
for the glasses of water: .125*.85 + 1.51 = 1.61625 mg
for the coffee: .125*.35 + 1.51 = 1.55375 mg

raspberry:

obviously, i advocate the use of fluoride, but these anti-fluoride goofs have compiled a lot of data, including some for raw wheat bran:

this site claims sunflower seeds have no fluoride, which i'm going to interpret as trace:

raspberry - 1.57*.45 = .7065 µg
yeast - 0
vector:  19*.40   = 7.6 µg
wheat bran - 1000*7*((40/10000)/100) = .28 µg
sunflower seeds - trace
flax - trace
algal oil -  trace. while salt water seaweed is high in fluorine, this oil is made from a freshwater algae that exists in surface water, which has very low fluorine contents.

the new sum is:.
(1616.25 + .7065 + 10.2 + 2.6 + 4 + 10.5 + .69 + 49.58 + 12.375 + 6 + 7.65 + 12.15 + .289)/4000 =
0.433247625

sodium & potassium....& chlorine

the sodium requirements need to come up to 150%, total, as they are a per-day requirement that should attempt to not exceed the rdi. likewise, the upper limit needs to come up to min{100*2300*1.5/1500 = 230%, k/2.5}, the second condition in the statement remaining the same as it's a ratio. potassium, on the other hand, should come up to 180%, which is 150% of the previous 120%.

i am going to treat both of these items like fat soluble vitamins, in setting the minimum levels at 40%, but i'm actually going to be a tad low on sodium in the fruit bowl and i'm not going to upset myself about it. in fact, i'm going to do something different with sodium in setting different limit levels, with 35-60% as the range for the fruit & pasta bowls, and 35-100 as the range for the eggs bowl, which is just simply going to have far more salt. the fact that my first two meals are low in salt is a good thing, and the fact that the eggs make up for it means i catch up in the end. i see no good reason to balance this out.

if the first two end up max, 150 - 2*60 = 30, so the eggs bowl has to have at least 30. 35 is set.
if the first two end up minimal, 150*1.10 - 35*2 = 95, so 100 is a reasonable, round upper limit. while i have set maximal levels based on the 2300 mg/day "danger level" identified by the state, i would prefer to stick as close to the ai as i can, with sodium - i don't really want this much higher than 175%, total, which maintains the same ratio across.

so, why pretend then? i'm nowhere close to the 2300 mg/day limit. why not set the upper limit to 175% instead of 230%?

so, these are my actual bounds:

potassium:
ai: 4700.
requirements: >40% (1880 mg) /meal, >180% (8460 mg) total.
ul: n/a

let k be actual potassium amount.

k/na ratio:
k/x > 2.5 <-----> x < k/2.5. 
this shall be both per meal & total (which follows).

sodium
ai: 1500 mg
requirements: >35% (525 mg) per meal, >150% (2250 mg), total.
ul:  < 60% (900 mg) per meal for fruit & pasta & 100% (1500 mg) per meal for eggs, < min(k/2.5, 175% (2625)) mg total

raspberry - na: 1*.45 = .45 mg,  k: 151*.45 = 67.95 mg
yeast - na: 30*5/16 = 9.375 mg, k: 342*5/16 = 106.875 mg
vector: na: 212*40/55  = 154.181818182 mg, k: 175*40/55 = 127.272727273 mg
wheat bran - na: 2*.07 = .14 mg, k: 1182*.07 = 82.74
sunflower seeds - na: 9*.08 = .72 mg , k: 645*.08 = 51.6 mg
flax - na: 30*.12 = 3.6 mg, k 813*.12 = 97.56 mg
algal oil - na: 1.02*.001*1000 = 1.02 mg, k:1.02*.0055*1000 = 5.61 mg
toothpaste - na: 100*(1.51/(18.998403/41.98817) - 1.51)/1500 = .12%

the new sum is:.
na: (6.7569 + .45 + .6 + 1.18 + 1 + 10.5 + 2.07 + 48 + 54 + 27.5 + 9.375 + 154.181 + 237.5 + .14 + .72 + 3.6 + 1.02)/1500 = 0.37239526666

k: (1.0075 + 67.95 + 125.1 + 422 + 153 + 728 + 215 + 368 + 164.175 + 90 + 106.875 + 127.272 + 475 + 82.74 + 51.6 + 97.56 + 5.61)/4700 = 0.69806159574

k/na: (1.0075 + 67.95 + 125.1 + 422 + 153 + 728 + 215 + 368 + 164.175 + 90 + 106.875 + 127.272 + 475 + 82.74 + 51.6 + 97.56 + 5.61) / (6.7569 + .45 + .6 + 1.18 + 1 + 10.5 + 2.07 + 48 + 54 + 27.5 + 9.375 + 154.181 + 237.5 + .14 + .72 + 3.6 + 1.02) = 5.87348944106

chlorine comes in as an afterthought:

ai: 2300 mg
requirements: >35% (805 mg) per meal, >150% (350 mg), total.
ul:  < 60% (1380 mg) per meal for fruit & pasta & 100% (2300 mg) per meal for eggs, < min(k/2.5, 175% (4025)) mg total

raspberries:

sunflower:

raspberry - 20*.45 = 9 mg
yeast - (.605/.395)*(30*5/16) = 14.3591772152 mg
vector: (.605/.395)*(212*40/55) = 236.151898734 mg
wheat bran - 150*7/8 = 131.25 mg
sunflower seeds - 47*.08 = 3.76 mg
flax - (.605/.395)*30*.12 = 5.51392405063 mg
algal oil - ?

the new sum is:.
100*(1.275 + 9 + 3 + 94.4 + 20 + 9 + 3.17 + 73.519 + 82.7089 + 42.12025 + 14.359 + 236.15 + 363.76 + 131.25 + 3.76 + 5.5139)/2300 = 47.5

vitamin b5
i found that corporate pdf document for the fluoride content of sunflower seeds:

...and it's further confusing the point for the b5 content of sunflower seeds. 

the purpose of sunflower seeds was initially the b5. but, after sorting through data at the usda, i decided that there was an error in the information, as presented. the data has very high b5 numbers for roasted seeds, and much lower for dried seeds, which is bizarre because b5 is not heat stable, and roasting should degrade it. worse, the usda didn't provide sources for the higher numbers and did provide a source for the lower one. i consequently decided that i should pick the lower number, associated with the dried seeds, and deduce that the higher ones are some kind of mistake.

however, i've cross-referenced a bunch of the data at the above site with the usda's, and it's really pretty consistent, except to lowball. the usda has higher e calculations and higher b3 calculations, so you can't decide the company is inflating data - especially considering that it is trying to sell you on the e, then lowballing it relative to official government data. it's clearly not trying very hard, at least. that said, you expect a range - these aren't exact values. but, that's why i'm lowballing. i'm not interested in statistical nihilism. but, that means you want consistency where you can find it, and the 2.0 mg/oz total being presented by that document is about on par with what the usda is presenting for roasted rather than dry seeds. b5 isn't a trendy substance (although it maybe should be), so they don't have the motive to lowball e and inflate b5. but, they might be legitimately wrong. there is again no source, although this idea that an ounce of sunflower seeds contains 20% of the rdi for b5 seems to be what you get when you run an internet search, so we have some recycling going on, and the company may have fallen for bad data.

or, i might be wrong, and the data at the usda for roasted seeds might be right.

attempting a deeper search on google scholar more or less pulls up the same thing: while the information is legitimately inconsistent across the spectrum, books & serious academic papers tend to lean towards the lower numbers, whereas internet sites and pop science magazines tend to lean towards the 20% number.

can somebody do this with modern tools and methods for me?

there's a teaspoon of sunflower seeds in both bowls, so if i'm lowballing it, it'll come in higher than i'm calculating - by about 10%. and, that's fine.

magnesium

magnesium will be treated like a fat soluble vitamin, and it's requirements will come up to 40%/meal and 180%/total.

raspberry - 22*.45 = 9.9 mg
yeast - 0
vector: 10*40/55   = 7.272727272727272%
wheat bran - 611*.07 = 42.77 mg
sunflower seeds - 325*.08 = 26 mg
flax - 392*.12 = 47.04 mg
algal oil - ?

the new sum is:.
100*(6.94875 + 9.9 + 6.6 + 31.9 + 13 + 43.5 + 11.7 + 11.55 + 8 + 42.77 + 26 + 47.04)/420 + 32 + 7.2727272727 + 62.5 = 163.417667749

aluminum & silicon

i think we'll leave the aluminum upper limits exactly where they are, so it's like nitrates & carnitine.
 
i intentionally set up silicon as a water-soluble 100%/meal type affair and, as i'm not adjusting aluminum, i see little reason to adjust silicon. 

source:

flax:

sunflower seeds, taken from a russian bot (it's a good rough estimate)

raspberry - .39*45/60 = 0.2925 mg
yeast - 0
vector: .13*40/6  = 0.86666666666 mg
wheat bran - 1.54*.07 = .1078 mg
sunflower seeds - 8*.08 = .64 mg
flax - 12000*.0024  = 28.8 mg
algal oil - .0102*

the new sum is:.
(1.275 + .2925 + 5.6286 + .9916 + .96 + .1495 + 2.32 + .0152 + .038 + .866 + 4.95 + .1078 +.64  + 28.8)/20 = 2.35171

extra sunflower seed data:

i found data at the russian bot site, so i should add it.

these adds are largely trivial.

boron: .1135*.08 = 0.00908
new total: (.17 + .6525 + .12272 + .135 + 1.665 + .1794 + .457624 + .0297 + .023 + .0258 + .144 + .0224 + .00908 + .192)/3 = 1.27607466667

fluoride: .091*.08 = 0.00728 mg = 7.28 µg
new total: (1616.25 + .7065 + 10.2 + 2.6 + 4 + 10.5 + .69 + 49.58 + 12.375 + 6 + 7.65 + 12.15 + 7.28 + .289)/4000 = 0.435067625

phosphorus:

phosphorus is being treated like a fat soluble vitamin and set to 40%/meal, as well.

raspberry - 29*.45 = 13.05 mg
yeast -20*5/20 = 5%
vector: 10*40/55   = 7.27272727272%
wheat bran - 1013*.07 = 70.91 mg
sunflower seeds - 660*.08 = 52.8 mg
flax - 642*.12 = 77.04 mg
algal oil - 1000*1.02*.0047  = 4.794 mg

the new sum is:.
100*(.5605 + 13.05 + 12 + 26 + 24 + 78 + 23.5 + 86.625 + 70.91 + 52.8 + 77.04 + 4.794)/1250 + 16 + 4 + 5 + 7.2727 + 37.5 = 107.31506

sulfur

i skipped sulfur because all existing requirements are tied strictly to amino acids and i didn't want to double up on it, but note that sunflower seeds are a leading source of sulfur and are now in both bowls. eggs are also a leading source of sulfur. garlic exists in the pasta bowl for now and may be removed, but i am considering adding broccoli. 

these are the sources of sulfur:

1) animal-based methionine - eggs, dairy
2) plant-based methionine - sunflower seeds, wheat, soy
3) cysteine - eggs
4) alium vegetables - garlic?
5) cruciferous vegetables - broccoli?
6) thiamin - yeast is the dominant source. way over the rdi.
7) biotin - yeast, vector, eggs are major sources. way over the rdi.

so, i'm not explicitly working this out, but i'm sure i'm meeting any reasonable requirements, and then some.

calcium

calcium will be treated like a fat soluble vitamin and set to 40%/meal, 180% total. as i remain a little leery about overdoing it with calcium, i'm going to increase the upper limit to 100%, but this is kind of trivial and just a check to ensure i'm not going haywire.

raspberry - 25*.45 = 11.25 mg
yeast - 0 
vector: 2*40/55   = 1.4545455%
wheat bran - 73*.07 = 5.11 mg
sunflower seeds - 78*.08 = 6.24 mg
flax - 255*.12 = 30.6 mg
algal oil - 1000*1.02*.0034 = 3.468 mg

the new sum is:.
100*(34 + 11.25 + 5.4 + 5.9 + 16 + 18 + 23.5 + 5.11 + 6.24 + 30.6 + 3.468)/1300 + 48 +4.8 + 5 + 1.4545 + 5 = 76.5212692308

this is where the periodic table trips over into transition metals, so i'm going to take a stop, except to add two non-metal items:

selenium

i'm actually adjusting selenium to a water-soluble vitamin and adjusting the per-meal rdi up to 100%, as well as the total per day up to 300%. i'm also removing selenocysteine from the list, as this item shouldn't be separately listed. i was quick with selenium previously, as i didn't really know a lot about it and wanted to get to the next step.

this helped me understand what our body does with selenium better:

raspberry - .2*.45 = .09 µg
yeast - 5*40/20 = 10%
*soy milk - 5.59*1.6 = 8.944 µg
*ice cream - 3.5*.825 = 2.8875 µg
vector:  24.9*.4 = 9.96 µg
wheat bran - 77.6*.07 = 5.432 µg
sunflower seeds - 53*.08 = 4.24 µg
flax - 25.4*.12 = 3.048 µg
algal oil - 1000*1000*1.02*((.13/10000)/100) = 0.1326 mg

the new sum is:.
100*(.09 + .18 + 1.18 + .4 + .6 + .138 + 8.944 + 2.88755 + 1.8 + 9.96 + 4.23 + 5.432 + 4.24 + 3.048 + .1326)/55 + 10 = 88.6583636364

*recalculated to pick a different soy milk & ice cream value from usda that is hopefully more appropriate
- soymilk, original and vanilla, light, with added calcium, vitamins A and D instead of soymilk (all flavors), nonfat, with added calcium, vitamins A and D
- ice cream, vanilla, rich instead of ice cream, vanilla. this is premium ice cream, so it has a high milk content. i'd guess that's the difference.

regarding vector, the initial entry was as follows:
vector - (54 + 151)*.5*.015 = 1.5375 µg

however, i didn't record the source. oops.

i'm going to guess i found a usda supplemental document and took an average, and i can't find it now. it would suggest that you're looking at between 54 and 151 mg/kg - or 5.4-15.1 mg/100g. that seems a tad low relative to the other information i've found. as i can't source this, i can't analyze it and have to start from scratch. there will be a final, total update at the end that ensures i can source everything.

i may have taken data from wheat listed here:

...but, if that's what i did, the calculation is wrong because it's per cup (about 171 mg) rather than mg/kg and it should have been:

(54.9 + 151.6)*.5*(15/171) = 9.05701754386 µg

but, that number is for pure whole wheat, which isn't that good of an estimate, either. i'll catch this stuff in the end, hopefully. for right now, i'm simply not able to reconstruct what i was thinking.

(i found my  source:

- crisped rice cereal - .151 mg/kg
- corn flakes - .054 mg/kg

that's not a very good estimate, and i clearly made it out of laziness, looking to move on)

there's an entry at the usda for "rice and wheat cereal bar", an idea very similar to what vector cereal is, that is 24.9 µg/100g. that would give 24.9*.15 = 3.735 µg, about a third of the previous amount, which is a good sanity check on the calculation. then, 24.9*.4 = 9.96 µg.

there's another sanity check here, which suggests "cereals" have around 20 µg/100g:

so, i'm using the cereal bar entry as an estimate.

but, i wanted to get to 100. so, what can i do, now?

well, i could note that the ear is 45 µg, which is 82% of 55 µg, and set the per-meal requirements to 82%, but this is a sort of a smudge. on the other hand, note that the other two meals are both well over 100% due to pasta & eggs, both major sources, and the impetus to boost the selenium through the roof shouldn't really be that intense.

something else i could do is note that one of the most concentrated sources here is the raw wheat bran, and note that i'm intending on boosting the wheat bran and decreasing the all bran, anyways. i need about 7 µg, which can happen easily if i move to 21 g of wheat bran, which would add an extra 10.864 µg, taking me up to 59.6261 µg. i could then, in theory, remove the all bran altogether, which i certainly won't actually do.

so, what i'm going to do for right now is flag it as lacking and move forwards, as it gives me a basis for reproportioning something i intended to do anyways.

iodine

iodine should be treated like a fat soluble vitamin, with requirements at 40%/meal & 180%/total.


raspberry - 0
yeast - 0
vector: 60*40/55   = 43.6363636364%
wheat bran - 1000*.105*.007 = 0.735
sunflower seeds - 1000*.079*.008 = .632
flax - 0
algal oil - ? 

the new sum is:.
100*(3.4 + 40.1775 + 19.45 + 4.725 + .735 + .632)/150 + 43.6363 = 89.7159666667

the next update will be for the transition metals.

disclaimer:
i've gone to town with a few things - i'm not making up vitamins but rather filling things in. i mean, there's all these "missing vitamin names". what were they, exactly? it also gives me an excuse to work in a few things like choline that are hard to otherwise define as they are essential in some amount but not technically vitamins.

note that these numbers are scavenged and should be interpreted approximately. that's partly why i'm aiming to overshoot on most of it.

pre-
meal
water
fruit soy shake bowl
7 fruits: raspberry, guava, banana, strawberry, avocado, kiwi, cherry + 3 dairy: soy milk, ice cream, yogurt 
+ 3 cereal: vector, all bran, wheat bran + 2 seeds: sunflower, flax + nutritional yeast, algal oil
post-
meal
water
coffee
water
850 ml
+
1/4
cup
tooth
paste
rasp
berry
raw
9-11
45 g
guava
raw
cut
1-3
30 g
banana
raw
cut
1
118 g
straw
berry
raw
cut
4-8
100 g
avocado
raw
cut
2
150 g
kiwi
raw
cut
1
69 g
van
soy
milk
light
1.6
cups
400 ml
prem
cherry
ice
cream
150 ml
(82.5 g)
0%
cherry
yogurt
2 tbsp
50 g
nut
yeast
1 tsp
5 g
vector
cereal
3/4
cup
40 g
all
bran
3/4
cup
45 g
wheat
bran
2 tsp
7 g
sun
flower
seeds
1 tsp
8 g
grd
flax
seed
1 tbsp
12 g
algal
oil
1 tsp
5 ml
sum bounds water
850 ml
+
 1/4
cup
tooth
paste
coffee
1 cup
350 ml
choc
soy
50 ml
tooth
paste
spit
1/4
cup
2 tsp
total
raison
d'etre
f

h20

c
s

b

b8
c
s

cal

b5 
b16


cl,k

h20
c
s


cr

h20
cal

b5,8,9
b16,20
c,e,f1
k1,s


b,na,k
cr

h20
b8
c
k1


b,cr
cal

a
b5,7,8
b16,20
d,f1


b,na,p
s, k,ca
cu,
mo


h20
cal

a
b5
b12,13
b16,20
k2


na,s
a
b16,20


na, s

b1,2
b3,4
b6,7
b9,12
b16

cal

a
b3,5,7
b9,b15
b20
e, f1


na,cl,s
i
cal

b5,8
b15,16
b20, f1


na,mg
p,s,cl
k,mn,fe
zn
b8
b15

cl, s
cal

e,f1

s
cal

b16
f1,f2


b,si
ni

b12,16
f3,f4
f
calories 0 23.4 20.4 105 32 240 42 96 168 17.5 18.75159.27 125 15.12 46.72 64.08 40 1213.24>1000
<1200
0 0 32 0 1245.24
cost 0 .64 .40 .15 .77 .96 .39 .85 .43 .19 .22 .38 .39 .02 .06 .06 .92 $6.83 <$6.50 0 .14 .11 0 $7.08
v
i
t
a
m
i
n
l
i
k
e

c
o
m
p
o
u
n
d
s
a
retinol
(900 μg rae)
0 .9
μg
9.3
μg
3.54
μg
1
μg
10.5
μg
2.76
μg
16
%
9.6
%
3
%
0
~
12.3636
%
0 0 0 0 0 44
r:41
c:3
40<r<150 0 0 r:2
%
0 46
r:43
c:3
b1
thiamin
(1.2 mg)
0 .0144
mg
.0201
mg
.037
mg
.024
mg
.101
mg
.019
mg
12.8
%

~
.033825
mg
3
%
259.375
%
~
12.3636
%
75
%
.03661
mg
.1184
mg
.19728
mg
.04488
mg
416
u:53.5
>125 0 4
%
1.5
%
0 421.5
b2 [g, j]
riboflavin
(1.3 mg)
0 .0171
mg
.012
mg
.086
mg
.022
mg
.195
mg
.017
mg
40
%
.198
mg
5
%
240.625
%
~
22.5454
%
12.5
%
.04039
mg
.0284
mg
.01932
mg
.02958
mg
371.5
u:51
>131 0 20.5
%
5
%
0 397
b3
niacin
(16 mg)
0 .2691
mg
.3252
mg
.785
mg
.386
mg
2.61
mg
.235
mg
16
%
.0957
mg
.059
mg
109.375
%
~
38.5454
%
31.25
%
.95046
mg
.6668
mg
.3696
mg
.1428
mg
238
n:74
f:164

>125
f<200
0 4
%
2
%
0 244
n:78
f:166
b4*
adenine
(75 mg)
0 ? ? 1.416
mg
0.5
mg
15.9
mg
? 30.88
mg
~
1.94494
mg
1.025
mg
82.3
mg
1.6
mg
1.8
mg
.28
mg
? ? ? 182 >100 0 ? 5
%
0 187
b5
pantothenic
acid
(5 mg)
0 .14805
mg
.1353
mg
.394
mg
.125
mg
2.08
mg
.126
mg
24
%
.479325
mg
.194
mg
3.75
%
~
18.9090
%
10
%
.15267
mg
.0904
mg
.1182
mg
.0357
mg
138
u:81.5
>110 0 18
%
3
%
0 159
b6
pyridoxine
(1.7 mg)
0 .02475
mg
.033
mg
.433
mg
.047
mg
.386
mg
.043
mg
9.6
%
.0396
mg
.029
mg
221.875
%
~
15.2727
%
12.5
%
.09121
mg
.1076
mg
.05676
mg
.01428
mg
336
u:76.5
>118 0 0 1
%
0 337
b7 [h]
biotin
(35 μg)
0 .9
μg
?
μg
1.652
μg
0.8
μg
7.95
μg
.966
μg
15.6
μg
2.145
μg
1
μg
75
%
~
56.1039
%
7.515
μg
1.169
μg
6.408
μg
4.32
μg
3.06
μg

284
u:152.5
>171 0 0 5.5
%
0 289.5
b8*
inositol

(1000 mg)
0 0
mg
30
mg
0
mg
13
mg
69
mg
93.84
mg
27.552
mg
7.425
mg
8
mg
24.75
mg
12.24
mg
240.435
mg
47.95
mg
.96
mg
23.4
mg
? 59.5 >50 0 0 1
%
0 60.5
b9
[m, b11, r]
folic acid
(400 μg dfe)
0 9.45
μg
14.7
μg
23.6
μg
24
μg
122
μg
17.2
μg
n:9.6
f:0

%
4.125
μg

1
μg
59.375
%
40
%
12.5
%
5.53
μg
18.16
μg
10.44
μg
1.02
µg
184
n:72.5
f:111.5
>100
f<133
0 1.75
%
1.25
%
0 187
n:75.5
f:111.5
b12 [t]
cobalamin
(2.4 μg) 
0 0 0
0
0 0 0 80
%
.6435
μg
7.5
%
312.5
%
0 0
0 0 0 .55998
μg
450
n:57.5
f:392.5
>250
n>50
0 0 10
%
0 460
n:57.5
f:402.5
b13*
orotic acid
(10 mg)
- - - - - - - - ~
12.8906
mg
2.578125
mg
- - - - - - -
155 >100 - - - - 155
b15*
betaine
(550 mg)
0 .36
mg
.03
mg
.118
mg
.2
mg
1.05
mg
.345
mg
3.2
mg
.9075
mg
.35
mg
0 68
mg
162
mg
93.73
mg
2.832
mg
.372
mg
? 60.5>50 0 ~
0
~
0
0 60.5
b16*
choline
(550 mg)
0 5.535
mg
2.28
mg
11.6
mg
5.7
mg
21.3
mg
5.38
mg
96
mg
21.45
mg
8
mg
20.5
mg
7.6
mg
22.05
mg
5.208
mg
4.408
mg
9.444
mg
14.688
mg
47 >40 0 ~
1.68
%
~
2.23
%
0 51
b20* [I]
l-carnitine
(29 mg)
0 ? .06
mg
.236
mg
0
mg
1.95
mg
.138
mg
.24
mg
3.3
mg
2.0
mg
.12
mg
.6
mg
.675
mg
.105
mg
.08
mg
.0612
mg
? 33 30>s>35 0 0 0 0 33
c
ascorbate
(90 mg)
0 11.79
mg
68.4
mg
10.3
mg
58.8
mg
15
mg
64
mg
0
0
0
0
~
12.3636
%
0
0 .112
mg
.072
mg
0 266
u:253.5
>234 0 0 0 0 266
d
calciferol
(20 μg)
0 0 0 0 0 0 0 d2:
72
%
d3:
.165
μg
d3:
7.5
%
0 d3:
~
.727272
%
0 0 0 0 d3:
.816
μg
85
u:5
d2:72
d3:13
>40 0 0 d2:
9
%
0 94
d2:81
d3:13
e
alpha-
tocopherol
(15 mg)
0 .3915
mg
.219
mg
.118
mg
.29
mg
3.1
mg
1.01
mg
.24
mg
.2475
mg
0
mg
0
mg
~
21.8181
%
.5355
mg
.1043
mg
2.8136
mg
.0372
mg
.00459
mg
82.5
n:60.5
>60
n>50
0 0 0 0 82.5
n:60.5
f1*
linoleic
acid
(17 g)
0 .11205
g
.0864
g
.0543
g
.09
g
2.511
g
.17
g
2.24
g
.226875
g
0 0 ~
.8727
g
.837
g
.14273
g
1.84384
g
.70836
g
0 58 >50 0 0 2.35
%
0 60.5
f2*
alpha
linolenic
acid
(1.6 g)
0 .0567
g
.0336
g
.0319
g
.065
g
.167
g
.029
g
.32
g
.144375
g
0 0 ~
.07272
g
.0639
g
.01169
g
.0048
g
2.73756
g
0 233.5

>50 0 0 3.75
%
0 237
f3*
eicosa
pentaenoic
acid
(0.375 g)
- - - - - - - - - - - - - - - - 200
mg
53 >50 - - - - 53
f4*
docosa
hexaenoic
acid
(0.250 g)
- - - - - - - - - - - - - - - - 300
mg
120 >50 - - - - 120
f1:(f2+f3+f4)
ratio
- - - - - - - - - - - - - - - - - 2.33475 <4 - - - - 2.3951
k1
phyllo
quinone 
(120 μg
)
0 3.51
μg
.78
μg
.59
μg
2.2
μg
31.5
μg
27.8
μg
11.712
μg
.2475
μg
.1
μg
0 .3636
μg
2.34
μg
.133
μg
0 .516
μg
? 68
40<s<100 0 0 1
%
0 69
k2
mena
quinone 
(180 μg
)
0 0 0 0 0 0 0 0 ~
78.1853

μg
~
0

μg
0 0 0 0 0 0 ? 43 40<s<100 0 0 0 0 43
k1+k2 - - - - - - - - - - - - - - - - - 111 100<s<130 - - - - 112
s*
salicylic
acid
(10 mg)
0 2.313
mg
.606
mg
0 1.36
mg
.9
mg
.2208
mg
0 .085
mg
.0425
mg
.04
mg
0 0 0 .0096
mg
0 ? 55.5>50 0 17.5
%
0 0 73
e
l
e
m
e
n
t
s
b
boron
(3 mg)
.17
mg
.6525
mg
? .12272
mg
.135
mg
1.665
mg
.1794
mg
.457624
mg
.0297
mg
.023
mg
~
0
.0258
mg
.144
mg
.0224
mg
.00908
mg
.192
mg
? 127.5
>100 5.67
%
3.5
%
1.9
%
0 138.5
f
fluorine
(4000 μg)
1616.25
μg
.7065
μg
10.2
μg
2.6
μg
4
μg
10.5
μg
.69
μg
49.58
μg
12.375
μg
6
μg
~
0
7.65
μg
12.15
μg
.289
µg
7.28
µg
~
0
~
0
43.5 >50
--->
40
%
1.09
%
.15
%
37.5
%
122.5
na
sodium
(1500 mg)
~
6.7569
mg
.45
mg
.6
mg
1.18
mg
1
mg
10.5
mg
2.07
mg
48
mg
54
mg
27.5
mg
9.375
mg
~
154.181
mg
237.5
mg
.14
mg
.72
mg
3.6
mg
1.02
mg
37 35<s<60 .45
%
.948
%
.4
%
.12
%
39
mg
magnesium
(420 mg)
6.94875
mg
9.9
mg
6.6
mg
31.9
mg
13
mg
43.5
mg
11.7
mg
32
%
11.55
mg
8
mg
0 ~
7.2727
%
62.5
%
42.77
mg
26
mg
47.04
mg
? 163 >40 1.65
%
5.08
%
4
%
0 174
al
aluminum
(0 mg)
.2125
mg
- - - - - - - - - - - - - - - - ? <2
mg
- - - - -
si
silicon
(20 mg)
1.275
mg
.2925
mg
0 5.6286
mg
~
.9916
mg
.96
mg
.1495
mg
2.32
mg
.0152
mg
.038
mg
~
0
.866
mg
4.95
mg
.1078
mg
.64
mg
28.8
mg
? 235 >100 6.375
%
2.625
%
1.45
%
>0 245.5
si:al
ratio
6 - - - - - - - - - - - - - - - - 2+ >2 - - - - -
p
phosphorus
(1250 mg)
.5605
mg
13.05
mg
12
mg
26
mg
24
mg
78
mg
23.5
mg
16
%
86.625
mg
4
%
5
%
~
7.2727
%
37.5
%
70.91
mg
52.8
mg
77.04
mg
4.794
mg
107 >40 .04
%
1.7
%
2
%
>0 111
cl
chlorine
(2300 mg)
1.275
mg
9
mg
3
mg
94.4
mg
20
mg
9
mg
~
3.17
mg
~
73.519
mg
~
82.7089

mg
~
42.12025
mg
~
14.359
mg
~
236.15
mg
~
363.76

mg
131.25
mg
3.76
mg
~
5.5139
mg
? 47.5 35<s<60 .055
%
.023
%
.4
%
>0 48
k
potassium
(4700 mg)
1.0075
mg
67.95
mg
125.1
mg
422
mg
153
mg
728
mg
215
mg
368
mg
164.175
mg
90
mg
106.875
mg
~
127.272
mg
475
mg
82.74
mg
51.6
mg
97.56
mg
5.61
mg
69.5% >40 .02
%
7.4
%
.9787
%
0 78
k:na
ratio
- - - - - - - - - - - - - - - - - 5.873>2.5 - - - - 6.2578
ca
calcium
(1300 mg)
34
mg
11.25
mg
5.4
mg
5.9
mg
16
mg
18
mg
23.5
mg
48
%
4.8
%
5
%
0
~
1.4545
%
5
%
5.11
mg
6.24
mg
30.6
mg
3.468
mg
76.5 40<s<100 2.615
%
1.09
%
6
%
>0 86
cr
chromium
(35 μg)
.1445
μg
- ? 1
μg
3.2
μg
2.865
μg
~
4.987
μg
~
.35058
μg
.225
μg
.447
μg
1.1
μg
2.1
μg
1.755
μg
- - .035
μg
? 52 >30 .413
%
.17
%
.326
%
0 53
mn
manganese
(2.3 mg)
.102
mg
- .045
mg
.319
mg
.386
mg
.213
mg
.068
mg
~
.149174
mg
.0066
mg
.0025
mg
0 ~
.2727
mg
4.5
mg
- - .174
mg
? 271 >30 4.435
%
7.1739
%
2.971
%
0 285.5
fe
iron
(18 mg)
.0425
mg
- .078
mg
.307
mg
.41
mg
.825
mg
.214
mg
16
%
0 0 .1875
mg
~
7.6363
%
43.75
%
- - .401
mg
.007956
mg
81
h:0
>50 .2361
%
.4
%
2
%
0 83.5
h:0
ni
nickel
(100 μg)
6.12
μg
- ? 4.72
μg
4.3
μg
51
μg
? 96
μg
0 0 6.15
μg
1.965
μg
8.685
μg
- - 119
μg
? 298>100 6.12
%
2.52
%
12
%
0 318.5
cu
copper
(900 μg)
149.6
µg
- 69
µg
92
µg
48
µg
285
µg
90
µg
500
µg
18.975
µg
7.5
µg
10.8
µg
~
163.63
µg
468
µg
- - 85
µg
1.224
µg
221 >30 16.62
%
1.66
%
6.94
%
0 246
zn
zinc
(11 mg)
.0085
mg
- .069
mg
.177
mg
.14
mg
.96
mg
.097
mg
16
%
.56925
mg
.485
mg
0 ~
9.8181
%
31.25
%
- - .304
mg
.022032
mg
82.5 >30 .077
%
1.28
%
2
%
0 86
se
selenium
(55 μg)
1.7
μg
.09
µg
.18
μg
1.18
μg
.4
μg
.6
μg
.138
μg
8.944
μg
2.8875
μg
1.8
μg
10
%
9.96
μg
4.23
μg
5.432
µg
4.24
µg
3.048
μg
.1326
μg
88.5 >100 3.09
%
0 1.636
%
0 93
mo
molybdenum
(45 μg)
3.4
μg
- ? 8.26
μg
9
μg
3
μg
~
0
μg
216
μg
5.775
μg
2
μg
16.05
%
1.5
μg
4.5
μg
- - ? ? 579 >100 7.55
%
3.1
%
60
%
0 649.5
i
iodine
(150 μg)
3.4
μg
0 0 0 0 0 0 0 40.1775
μg
19.45
μg
0 ~
43.6363
%
4.725
μg
.735
µg
.632
µg
0 ? 89.5 >40 2.26
%
.933
%
0 0 93
a
m
i
n
o

a
c
i
d
s
h
histidine
(980 mg)
0 - 6.6
mg
91
mg
12
mg
74
mg
19
mg
140
mg
72.6
mg
71
mg
36.75
mg
- 193.5
mg
- - 33
mg
~
1.8467
mg
- - - - - - -
i
isoleucine
(1400 mg)
0 - 27.9
mg
33
mg
16
mg
126
mg
35
mg
264
mg
160.875
mg
156.5
mg
76.5
mg
- 218.7
mg
- - 63
mg
~
4.14
mg
- - - - - - -
l
leucine
(2940 mg)
0 - 51.3
mg
8
mg
34
mg
214
mg
46
mg
428
mg
260.7
mg
288.5
mg
116.25
mg
- 417.6
mg
- - 86
mg
~
11.7156
mg
- - - - - - -
k
lysine
(2660 mg)
0 - 21.6
mg
59
mg
26
mg
198
mg
42
mg
304
mg
212.85
mg
257
mg
137.7
mg
- 270
mg
- - 60
mg
~
6.81
mg
- - - - - - -
m
methionine
(1330 mg)
0 - 4.8
mg
9
mg
2
mg
57
mg
17
mg
64
mg
66.825
mg
84.5
mg
27.6
mg
- 105.3
mg
- - 26
mg
~
1.58796
mg
- - - - - - -
f
phenylalanine
(2310 mg)
0 - 1.8
mg
58
mg
19
mg
146
mg
30
mg
260
mg
129.525
mg
156.5
mg
67.35
mg
- 267.75
mg
- - 67
mg
~
6.1989
mg
- - - - - - -
t
threonine
(1400 mg)
0 - 28.8
mg
33
mg
20
mg
109
mg
32
mg
248
mg
120.45
mg
117.5
mg
85.65
mg
- 225
mg
- - 54
mg
~
4.6227
mg
- - - - - - -
w
tryptophan
(350 mg)
0 - 6.6
mg
11
mg
8
mg
38
mg
10
mg
88
mg
37.125
mg
16
mg
15.3
mg
- 126.9
mg
- - 21
mg
0 - - - - - - -
v
valine
(1820 mg)
0 - 26.1
mg
55
mg
19
mg
161
mg
39
mg
268
mg
179.025
mg
237
mg
91.95
mg
- 326.7
mg
- - 75
mg
~
6.081
mg
- - - - - - -
r
arginine
(mg)
0 - 19.5
mg
58
mg
28
mg
132
mg
56
mg
432
mg
103.125
mg
86
mg
76.5
mg
- 489.15
mg
- - 135
mg
~
9.1866
mg
- - - - - - -
c
cysteine
(350 mg)
0 - ? 11
mg
6
mg
41
mg
21
mg
0
mg
23.925
mg
26
mg
15.3
mg
- 166.95
mg
- - 24
mg
~
.72928
mg
96
c:78.5
>68
c>50
- - - - -
q
glutamine
(mg)
0 - ? ? ? ? ? ? ? ? ? - ? - - ? ? - - - - - - -
g
glycine
(mg)
0 - 38.4
mg
45
mg
26
mg
156
mg
41
mg
236
mg
76.725
mg
69
mg
76.5
mg
- 404.1
mg
- - 87
mg
~
4.5639
mg
- - - - - - -
p
proline
(mg)
0 - 23.4
mg
33
mg
20
mg
147
mg
30
mg
340
mg
268.95
mg
339.5
mg
64.2
mg
- 396.9
mg
- - 56
mg
~
4.8933
mg
- - - - - - -
y
tyrosine
(560 mg)
0 - 9.3
mg
11
mg
22
mg
74
mg
23
mg
204
mg
127.875
mg
144.5
mg
58.2
mg
- 196.2
mg
- - 35
mg
~
3.1994
mg
- - - - - - -
a
alanine
(mg)
0 - 38.4
mg
47
mg
33
mg
164
mg
37
mg
240
mg
99.825
mg
122.5
mg
107.1
mg
- 344.25
mg
- - 65
mg
~
6.211
mg
- - - - - - -
d
aspartic acid
(mg)
0 - 48.6
mg
146
mg
149
mg
354
mg
87
mg
664
mg
206.25
mg
227
mg
174.45
mg
- 508.5
mg
- - 143
mg
~
18.69
mg
- - - - - - -
n
asparagine
( mg)
0 - ? ? ? ? ? ? ? ? ? - ? - - ? ? - - - - - - -
e
glutamic acid
( mg)
0 - 99.9
mg
179
mg
98
mg
430
mg
127
mg
1124
mg
561.825
mg
561
mg
281.55
mg
- 1293.3
mg
- - 283
mg
~
20.7728
mg
- - - - - - -
s
serine
(mg)
0 - 22.5
mg
47
mg
25
mg
171
mg
37
mg
324
mg
146.025
mg
177.5
mg
85.65
mg
- 307.8
mg
- - 68
mg
~
6.37535
mg
- - - - - - -

total
(40 g)
0 - ? ? ? ? ? ? ? ? ? - ? - - ? ? - >30
<125
- - - - -
i
n
o
r
g
a
n
i
c
s

h2o
water
(3700 ml)
850
ml
39.9375
ml
24.24
ml
88.4
ml
90.95
ml
110
ml
57.3
ml
368.12
ml
50.325
ml
37.7
ml
.254
ml
.848
ml
.954
ml
.6923
ml
.3784
ml
.8352
ml
.0255
ml
46.5 >40
<100
23
%
~
9.49
%
~
1.2436
%
~
.4
%
80.5
no3
nitrate
(0 mg)
2.975
mg
1.62
mg
? 2.36
mg
~
3.6
mg
3.9388
mg
? 21.3328
mg
.239479
mg
.065294
mg
? .184
mg
.207
mg
.0322
mg
? ? ? >36.55
mg

<45
mg
<60
mg
2.975
mg
1.225
mg
2.666
mg
- 52
mg


caesar pasta salad bowl coffee
durum
wheat
fettuccine
55 g
(dry)
+
h20
red
pepper

raw
cut
1-2
175 g
carrot
raw
cut
1-3
110 g
beet
raw
cut
1-2
82 g
lime
raw
cut
with
pith
1
67 g
g
a
r
l
i
c
medium
cheddar
cheese

raw
cut
60 g
van
soy
milk

.8 cups
200 ml
pro
biotic
yogurt
2 tbsp
50 g
cayenne
sauce
3-4 tbsp
15-20
ml

nut
yeast
1
tsp
3 g
hull
hemp
seed
1 tbsp
10 g
sun
flower
seed
1 tbsp
10 g
m
u
s
t
a
r
d

p
a
p
r
i
k
a
r

1
tbsp
t
u
r
m
e
r
i
c
p
e
p
p
e
r

30
mg
o
r
e
g
a
n
o
a
n
c
h
o
v
y

*3
sum bounds coffee
1 cup
350 ml
choc
soy
50
ml
total
raison
d'etre
b3,8,9
b15
f1

fe, cu
a
b3,4,8
b9
c,e

k,fe
a
b3,8

na,k
b9,15

k,fe
b8 - a
b12,13
f1, k2

na,p,ca
zn
b3,8
b12
d, f1

na,mg
k,fe,zn
b12
d
ab1,2,3
b4,6,8
b9,12
f1, f2

mg,p
mn, fe
cu, zn
b5
e
-- - -- f2
calories - - - - - - - - - - - - - - - - - - - - >750
<1200
0 32 -
cost - - - - - - - - - - - - - - - - - - - - <$4.50 .10 .12 -
v
i
t
a
m
i
n
l
i
k
e

c
o
m
p
o
u
n
d
s
a
retinol
(900 μg rae)
0 274.75
μg
918.5
μg
1.64
μg
1.34
μg
- 30
%
8
%
38
μg
385
μg
0 0 - - - - - - - 217.5
r:38
c:179.5
40<r<150
c>150
0 r:2
%
219.5
r:40

c:179.5
b1
thiamin
(1.2 mg)
.55
mg
.0945
mg
.0726
mg
.025
mg
.02
mg
- .0174
mg
6.4
%
- - 155.625
%
.098
mg
- - - - - - - 235
u:73
>125 4
%
1.5
%
240.5
b2 [g, j]
riboflavin
(1.3 mg)
~
.2912
mg
.14875
mg
.0638
mg
.033
mg
.013
mg
- .2568
mg
20
%
~
.1143
mg
- 144.375
%
.02
mg
- - - - - - - 236.5
u:72
>131 20.5
%
5
%
262
b3
niacin
(16 mg)
~
5.824
mg
1.71325
mg
1.0813
mg
.274
mg
.134
mg
- .0354
mg
8
%
- - 65.625
%
0.954
mg
- - - - - - - 136
n:26
f:110
>125
f<200
4
%
2
%
142
n:30
f:112
b4*
adenine
(75 mg)
2.2
mg
27.825
mg
.77
mg
? ? - 4.92
mg
15.44
mg
1.025
mg
- 49.38
mg
? - - - - - - - 135 >100 ? 5
%
140
b5
pantothenic
acid
(5 mg)
.23705
mg
.55475
mg
.3003
mg
.127
mg
.145
mg
- .246
mg
12
%
~
.357
mg
- 2.25
%
.056
mg
.113
mg

.171
mg
- .42
mg
- 1.08
mg
90
u:76
>110 18
%
3
%
111
b6
pyridoxine
(1.7 mg)
.0781
mg
.50925
mg
.1518
mg
.055
mg
.029
mg
- .0396
mg
4.8
%
- - 133.125
%
.06
mg
- - - - - - - 192
u:54
>118 0 1
%
193
b7 [h]
biotin
(35 μg)
2.2
μg
5.775
μg
5.5
μg
~
0
μg
.335
μg
- 1.62
μg
7.8
μg
- - 45
%
2.73
μg
- - - - - - - 119
u:74
>171 0 5.5
%
124.5
b8*
inositol

(1000 mg)
41.25
mg
99.75
mg
13.2
mg
9.84
mg
129.98
mg
- 5.4
mg
13.776
mg
- - 14.85
mg
- - - - - - - - 32.5 >50 0 1
%
33.5
b9
[m, b11, r]
folic acid
(400 μg dfe)
~
155.29
μg
80.5
μg
20.9
μg
89.4
μg
5.36
μg
- 16.2
μg
4.8
%
- - 35.625
%
14.98
μg
- - - - - - - 136
n:61.5
f:74.5
>100
f<133
1.75
%
1.25
%
139
n:64.5
f:74.5
b12 [t]
cobalamin
(2.4 μg) 
0 0 0 0 0 0 .66
μg
40
%
~
.142857
μg
0 187.5
%
0 - - - - - - - 261
n:33.5

f:227.5
>250
n>50
0 10
%
271
n:33.5
f:237.5
b13*
orotic acid
(10 mg)
- - - - - - 37.5
mg
- > - - - - - - - - - - 375 >100 - - 375
b14*
taurine
(100 mg)
0 0 0 0 0 0 0 0 > 0 0 - - - - - - - - - t:>180
--->
-- ---->
b15*
betaine
(550 mg)
77
mg
.175
mg
.44
mg
106
mg
.134
mg
- .42
mg
1.6
mg
- - .50 - - - - - - - - 33.5 >50 ~
0
~
0
33.5
b16*
choline
(550 mg)
8.25
mg
9.8
mg
9.68
mg
4.92
mg
3.42
mg
- 9.9
mg
48
mg
- - 12.3
mg
- - - - - - - - 19 >40 ~
1.68
%
~
2.23
%
23
b20* [I]
l-carnitine
(29 mg)
.43175
mg
? .44
mg
~
0
mg
? - 2
mg
.12
mg
2
mg
- .072
mg
? - - - - - - - 17 30<s<35 0
0
17
c
ascorbate
(90 mg)
0 223.485
mg
6.49
mg
4.02
mg
19.5
mg
- 0 0 0 - 0 0 - - - - - - - 281.5
u: 281
>234
0 0 281.5
d
calciferol
(20 μg)
0 0 0 0 0 - d3:
.36
μg
d2:
36
%
d3:
1
μg
- 0 0 - - - - - - - 42.5
u:6.5
d2:36
d3:6.5
>40 0 d2:
9
%
51.5
d2:45

d3:6.5
e
alpha-
tocopherol
(15 mg)
.0605
mg
2.765
mg
.726
mg
.033
mg
.147
mg
- .426
mg
.12
mg
0 5.53
mg
0 .313
mg
2.61
mg
- - - - - - 84.5
n:84.5
>60
n>50
0 0 48
n:48
f1*
linoleic
acid
(17 g)
.297
g
.175
g
.11
g
.045
g
.024
g
- .3462
g
1.6
g
- - 0 3.027
g
- - - - - - - 5.6242
g

33.08%
>50~0 .4
g

2.35%
6.0242
g

35.4%
f2*
alpha
linolenic
acid
(1.6 g)
.0132
g
.098
g
.0022
g
.004
g
.013
g
- .219
g
.24
g
- - 0 .902
g
- - - - - - - 1.4914
g

93.2 %
>50~0 .06
g

3.75%
1.5514
g

96.96%
f3*
eicosa
pentaenoic
acid
(0.375 g)
- - - - - - .006
g
- - - - - - - - - - - - .006
g

1.6%
>50
<
- - .006
g

1.6%
f4*
docosa
hexaenoic
acid
(0.250 g)
- - - - - - .018
g
- - - - - - - - - - - - .018
g

7.2%
>50
<
- - .018
g

7.2%
f1:(f2+f3+f4)
ratio
- - - - - - - - - - - - - - - - - - - 3.73 <4 - - -
k1
phyllo
quinone 
(120 μg
)
.055
μg
8.575
μg
14.52
μg
.164
μg
.402
μg
- 1.44
μg
5.856
μg
- - 0 0 - - - - - - - 25.5 40<s<100
0 1
%
26.5
k2
mena
quinone 
(180 μg
)
0 0 0 00 - 115.32
μg
0 ~
0
μg
0 0 0 - - - - - - - 64 40<s<100 0 0 64
k1+k2 - - - - - - - - - - - - - - - - - - - 89.5100<s<130 0 1 90.5
s*
salicylic
acid
(10 mg)
0 1.05
mg
.253
mg
.0902
mg
- - 0 0 0 - .024
mg
- - - - - - - - 16 >50 17.5
%
0 33.5
e
l
e
m
e
n
t
s
f
fluorine
(4000 μg)
- - 3.52
μg
- - - - - - - - - - - - - - - - .088- - - -
na
sodium
(1500 mg)
0 7
mg
75.9
mg
64
mg
1.34
mg
- 360
mg
64
mg
~
21.4286
mg
- 5.625
mg
0 - - - - - - - 599.2936

39.95%
- - - -
mg
magnesium
(420 mg)
29.15
mg
21
mg
13.2
mg
18.9
mg
4.02
mg
- 16.2
mg
16
%
~
6.8571
mg
- 0 65.646
mg
- - - - - - - 57.66- - - -
p
phosphorus
(1250 mg)
103.95
mg
45.5
mg
38.5
mg
32.8
mg
12.1
mg
- 273
mg
8
%
- - 3
%
153.033
mg
- - - - - - - 63.71 -- - -
cl
chlorine
(2300 mg)
- - - - - - - - - - .3
%
- - - - - - - - .3 - - - -
k
potassium
(4700 mg)
~
129.412
mg
369.25
mg
352
mg
266
mg
68.3
mg
- 60
mg
216
mg
100
mg
374.5
mg
~
64.125
mg
110.933
mg
64.5
mg
- - - - - - 2175.02

46%
- - - -
ca
calcium
(1300 mg)
~
19.412
mg
12.25
mg
36.3
mg
13.1
mg
22.1
mg
- 400
mg
24
%
~
64.2857
mg
- 0 6.263
mg
- - - - - - - 67.36-- - -
cr
chromium
(35 μg)
- - - - - - - - - - - - - - - - - - - - - - - -
mn
manganese
(2.3 mg)
.50435
mg
.196
mg
.1573
mg
.27
mg
.005
mg
- .0162
mg
- - - .9
%
.766
mg
- - - - - - - 84 -- - -
fe
iron
(18 mg)
~
1.9412
mg

.7525
mg
.33
mg
.656
mg
.402
mg
- 0 8
%
~
.02857
mg
- .1875
mg
1.26
mg
- - - - - - - 38.88 -- - -
cu
copper
(900 μg)

.15895
mg

.02975
mg
.0495
mg
.061
mg
.044
mg
- .018
mg
- - - 1.2
%
.142
mg
- - - - - - - 57.111 -- - -
zn
zinc
(11 mg)
.7755
mg
.4375
mg
.264
mg
.287
mg
.074
mg
- 2.184
mg
8
%
- - 3.75
%
.941
mg
- - - - - - - 56.868 -- - -
se
selenium
(55 μg)
34.76
μg
.175
μg
.11
μg
.574
μg
.268
μg
- 17.1
μg
- - - 6
%
- - - - - - - - 102 -- - -
mo
molybdenum
(45 μg)
- - - - - - - - - - 16.05
%
- - - - - - - - 16 - - - -
i
iodine
(150 μg)
- - - - - - - - - - - - - - - - - - - - - - - -

fried eggs plate
fried
egg
4*
70
g
medium
cheddar
cheese
raw
sliced
60
g
margarine
4
tsp
20
g
whole
wheat
bread
w/
germ
+
flax
raw
2 slice
74
g
nut
yeast
2
tsp
6
g
grape
fruit
juice
100
ml
sum bounds
raison
d'etre
a
b5,7,9
b12,b16
f1

p,fe
zn,se
b5
b13
k2

ca
d, e
b5,8
f2

mn,fe
b1,2,3
b4,5,6
b9,12
b8,c
calories - - - - - - - >500
<1200
cost - - - - - - - <$4.00
v
i
t
a
m
i
n
l
i
k
e

c
o
m
p
o
u
n
d
s
a
retinol
(900 μg rae)
r:58
%
c:13.8
μg
30
%
20
%
0 0 - 109.5
r:108
c:1.5
40<r<150
b1
thiamin
(1.2 mg)
0.12
mg
.0174
mg
0 21
%
311.25
%
- 343.5>125
b2 [g, j]
riboflavin
(1.3 mg)
1.368
mg
.2568
mg
0 6
%
288.75
%
- 419.5 >131
b3
niacin
(16 mg)
.228
mg
.0354
mg
0 13% 131.25
%
- 145.5
n:1.5
f: 144
>125
f<200
b4*
adenine
(75 mg)
4.48
mg
4.92
mg
0 9.028
mg
98.76
mg
- 156>100
b5
pantothenic
acid
(5 mg)
4.584
mg
.246
mg
0 10
%
4.5
%
- 111
u:96.6
>110
b6
pyridoxine
(1.7 mg)
.510
mg
.0396
mg
0 7
%
266.25
%
- 305.5
u:32
>118
b7 [h]
biotin
(35 μg)
~
116.66

μg
1.038
μg
~
9.094
μg
6
%
90
%
- 458
u:362
>171
b8*
inositol

(1000 mg)
25.2
mg
5.4
mg
~
32
mg
105.08
mg
29.7
mg
30 >50
b9
[m, b11, r]
folic acid
(400 μg dfe)
141
μg
36.2
μg
0 10
%
71.25
%
- 125.5
n:54.5
f: 71
>100
f<130
b12 [t]
cobalamin
(2.4 μg) 
2.676
μg
.66
μg
0 0 375
%
- 514
n:139

f:375
>250
n>50
b13*
orotic acid
(10 mg)
- ~
36
mg
- - - - 360>100
b14*
taurine
(100 mg)
0 0 >0 0 0 0 - t:>180
---->
b15*
betaine
(550 mg)
.818
mg
.42
mg
.02
mg
~
149.04
mg
0 - 27>50
b16*
choline
(550 mg)
876
mg
9.9
mg
2.2
mg
19.98
mg
24.6
mg
- 169.5>40
b20* [I]
l-carnitine
(29 mg)
1.12
mg
2
mg
.21
mg
.5994
mg
.144
mg
- 14 30>s>35
c
ascorbate
(90 mg)
0 0 0 0 0 250
>234
d
calciferol
(20 μg)
d3:
6.06
μg
d3:
.36
μg
d3:
60
%
0 0 - 92
u:32
d2:0
d3:92
>40
e
alpha-
tocopherol
(15 mg)
3.6
mg
.468
mg
40
%
3
%
0 70
n:70
>60
n>50
f1*
linoleic
acid
(17 g)
6.46
g
.3462
g
3
g
1
g
0 - 10.8062
g

63.5%
>50
f2*
alpha
linolenic
acid
(1.6 g)
.456
g
.2190
g
1
g
1.5
g
0 - 3.175
g

198%
>50
f3*
eicosa
pentaenoic
acid
(0.375 g)
- - - - - - - >50
f4*
docosa
hexaenoic
acid
(0.250 g)
- - - - - - - >50
f1:(f2+f3+f4)
ratio
- - - - - - 3.40 <4
k1
phyllo
quinone 
(120 μg
)
15.48
μg
1.44
μg
12
μg
1
%
0 - 2540<s<100
k2
mena
quinone 
(180 μg
)
17.3
μg
115.32
μg
0 0 0 0 73.5 40<s<100
k1+k2 - - - - - - 98.5 100<s<130
s*
salicylic
acid
(10 mg)
0 0 0 0 0 - ->50
e
l
e
m
e
n
t
s
f
fluorine
(4000 μg)
- - - - - - - -
na
sodium
(1500 mg)
571.2
mg
360
mg
90
mg
270
mg
- - 1291.2

86%
-
mg
magnesium
(420 mg)
35.88
mg
16.2
mg
-

70
mg
- - 29-
p
phosphorus
(1250 mg)
593.4
mg
276
mg
- 150
mg
- - 81.5-
cl
chlorine
(2300 mg)
- - - - - - - -
k
potassium
(4700 mg)
419.4
mg
60
mg
- 200
mg
- - 679.4

14%
-
ca
calcium
(1300 mg)
171
mg
400
mg
- 75
mg
- - 49.5
cr
chromium
(35 μg)
- - - - - - - -
mn
manganese
(2.3 mg)
.084
mg
.0144
mg
- 1.15
mg
- - 52
fe
iron
(18 mg)
5.214
mg
.096
mg
- 2
mg
- - 40.5 >50
cu
copper
(900 μg)
.216
mg
.021
mg
- - - - 26
zn
zinc
(11 mg)
3.834
mg
2.244
mg
- 1.5
mg
- - 68.5
se
selenium
(55 μg)
91.2
μg
16.98
μg
- 28
μg
- - 247.5
mo
molybdenum
(45 μg)
- - - - - - - -
i
iodine
(150 μg)
- - - - - - -

fruit soy shake bowl
w/ coffee
caesar pasta salad bowl
w/coffee
fried eggs plate
sum sum sum total requirements ul
calories 1245.24- - 1245.242250 3000
cost $7.08 - - $7.08 $15.00
v
i
t
a
m
i
n
l
i
k
e

c
o
m
p
o
u
n
d
s
a
retinol
(900 μg rae)
46
r:43
c:3
219.5
r:40
c:179.5
109.5
r:108
c:1.5
375
r:191
c: 184
r>180
c>150
t:-
r:450
c:-
b1
thiamin
(1.2 mg)
421.5
240.5 343.5 1005.5 >375 -
b2 [g, j]
riboflavin
(1.3 mg)
397262 419.51078.5>393-
b3
niacin
(16 mg)
244
n:78
f:166

142
n:30
f:112
145.5
n:1.5
f:144
531.5
n:109.5

f:422
>375 f:900
b4*
adenine
(75 mg)
187 140 156
483 >300 -
b5
pantothenic
acid
(5 mg)
159 111111 381>330 -
b6
pyridoxine
(1.7 mg)
337 193 305.5
835.5>354 8823
b7 [h]
biotin
(35 μg)
289.5124.5 458 872 >857 -
b8*
inositol

(1000 mg)
60.5 33.5 30 124>180 -
b9
[m, b11, r]
folic acid
(400 μg dfe)
187
n:75.5
f:111.5
139
n:64.5
f:74.5
125.5
n:54.5

f:71
451.5
n:194.5

f:257
>300 f:600
b12 [t]
cobalamin
(2.4 μg) 
460
n:57.5
f:402.5
271
n:33.5

f:237.5
514
n:139
f:375
1245
n:230
f:1015
>750
n>180
-
b13*
orotic acid
(10 mg)
155 375 360890 >300
b14*
taurine
(100 mg)
60 from excess
cysteine
>0 >0 60 >180
b15*
betaine
(550 mg)
60.5 33.5 27121>180 300
b16*
choline
(550 mg)
5123 169.5243.5>180 300
b20* [I]
l-carnitine
(29 mg)
33 171464>100 162
c
ascorbate
(90 mg)
266 281.5250 797.5>700
2222
d
calciferol
(20 μg)
94
d2:81
d3:13
51.5
d2:45
d3:6.5
92
d2:0
d3:92
237.5
d2:126

d3:111.5
>180
d3>150
750
e
alpha-
tocopherol
(15 mg)
82.5
n:60.5
84.5
n:84.5
70
n:70
237
n:215
>240
n>180
9999
f1*
linoleic
acid
(17 g)
10.294755 g

60.5
6.0242 g

35.5
10.8062 g

63.5
27.125155 g

159.5
>180 -
f2*
alpha
linolenic
acid
(1.6 g)
3.798245 g

237
1.5514 g

97
3.175 g

198.5
8.524645 g

532.5
>180
>.25*f1
f1
f3*
eicosa
pentaenoic
acid
(0.375 g)
.2 g

53
.006 g

1.6
- .206 g

54.6
>180 360
f4*
docosa
hexaenoic
acid
(0.250 g)
.3 g

120
.018 g

7.2
- .318 g

127.2
>180 360
f1:(f2+f3+f4)
ratio
2.3951 3.73 3.40 2.9977- 4
k1
phyllo
quinone 
(120 μg
)
6926.5 25120.5 >180 300
k2
mena
quinone 
(180 μg
)
4364 73.5180.5>180 300
k1+k2 112 90.5 98.5 301>360 390
s*
salicylic
acid
(10 mg)
73 33.5 - 106.5 >180 14999
e
l
e
m
e
n
t
s
b
boron
(3 mg)
138.5 - - 138.5 >300 999
f
fluorine
(4000 μg)
122.5 117.5+80+ 320+>180 375
na
sodium
(1500 mg)
587.3629

39.15752666%
599.2936

39.95%
1291.2

86.08%
2477.8565

165.190%
>150 min(k/2.5, 175)
mg
magnesium
(420 mg)
174 57.5 29260.5>180 1500
al
aluminum
(0 mg)
? - - - 0 6 mg
si
silicon
(20 mg)
245.5- - 245.5>300 150000
si:al
ratio
>2 - - >2 >2 -
p
phosphorus
(1250 mg)
11163.5 81.5256>>180 360
cl
chlorine
(2300 mg)
48 .3 - 48 >150 min(k/2.5, 175)
k
potassium
(4700 mg)
3675.6284

78.20485957%
2175.02

46.277%
679.4

14.4%
6530.0484

139
>180 -
k:na
ratio
6.2578- - 2.635 >2.5 -
ca
calcium
(1300 mg)
86 67 49.5 202.5>180 346.5
cr
chromium
(35 μg)
53 - - 53 >180 750
mn
manganese
(2.3 mg)
285.5 84 52421.5>180 717
fe
iron
(18 mg)
83.5
h:0
38.5 40.5 162.5
h:0
>180
h>75
375
ni
nickel
(100 μg)
318.5-- -- 318.5 >300 900
cu
copper
(900 μg)
246 57 26 329>180 1666
zn
zinc
(11 mg)
8656.5 68.5 211>180 546
se
selenium
(55 μg)
93102 247.5442.5>300 1090
mo
molybdenum
(45 μg)
649.5 16 - 665.5 >300 6666
i
iodine
(150 μg)
93 - - 93>180 1099.5
a
m
i
n
o

a
c
i
d
s
h
histidine
(980 mg)
- - - - - -
i
isoleucine
(1400 mg)
- - - - - -
l
leucine
(2940 mg)
0 - - - - -
k
lysine
(2660 mg)
0 - - - - -
m
methionine
(1330 mg)
0 - - - - -
f
phenylalanine
(2310 mg)
0 - - - - -
t
threonine
(1400 mg)
0 - - - - -
w
tryptophan
(350 mg)
0 - - - - -
v
valine
(1820 mg)
0 - - - - -
r
arginine
(mg)
0 - - - - -
c
cysteine
(350 mg)
96
c:78.5
- - - - -
q
glutamine
(mg)
0 - - - - -
g
glycine
(mg)
0 - - - - -
p
proline
( mg)
0 - - - - -
y
tyrosine
(560 mg)
0 - - - - -
a
alanine
(mg)
0 - - - - -
d
aspartic acid
(mg)
0 - - - - -
n
asparagine
( mg)
0 - - - - -
e
glutamic acid
( mg)
0 - - - - -
s
serine
(mg)
0 - - - - -
total
(40 mg)
0 - - - >150 375
i
n
o
r
g
a
n
i
c
s
h2o
water
(3700 ml)
80.5 - - 80.5>180 450
no3
nitrate
(0 mg)
52
mg
- - 52
mg
0 200
mg

*not really

specific brands used:
- sensodyne repair & protect
- colgate prevident
- natur-a vanilla soy milk (light)
- chapman's premium black cherry ice cream
- yoplait source cherry yogurt
- bulk barn nutritional yeast
- kellogg's vector cereal
- kellogg's all bran original cereal
- nutravege omega-3 algal oil (strawberry-orange, or whatever)
- natur-a chocolate soy milk

- sensodyne repair & protect
- now foods microhydroxyapatite
- selection brand pasta [metro/food basics]
- black diamond brand medium cheddar cheese
- natur-a vanilla soy milk (regular)
- astro biobest plain probiotic yogurt 
- frank's red hot sauce
- bulk barn nutritional yeast
- bulk barn hemp seeds
- natur-a chocolate soy milk

- sensodyne repair & protect
- colgate prevident
- black diamond brand medium cheddar cheese
- irrestibles brand olive canola oil [metro/food basics]
- dempster's whole grain double flax bread
- bulk barn nutritional yeast

diet options:

daily:

 2 ) pasta salad bowl:
- one tbsp of imitation bacon bits (isoflavones, maybe)
- olives?
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?
- rice bran is similar to sunflower in b5, but lower in omega-6 and lower in choline. also, less e. it would be better if i find myself strictly concerned about b5, but in the pasta bowl. this seems unlikely.
- dried whey is a little lower in both b5 & higher in choline, but also has a little b12 & has almost no fat. it's almost like the missing part of the yeast. i'm having trouble finding it though and don't think the isolate available at bulk barn is comparable. it seems to be largely seen as a waste product in yogurt production. it may be broadly useful across plates.
- broccoli?
- spinach for betaine

3) eggs:
- salami (45 g) (25% b1, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)
- rice (100 g) (60% b1, 35% b3, 4% b5, 6% b6, 69% b9)
- quinoa is perhaps better for betaine

need:

==========

remaining items to enter or investigate:

carotenoids (not including pro-vitamin a): <---maybe
1) lutein, 2) zeaxanthin, 3) lycopene, 4) phytofluene, 5) phytoene, 6) astaxanthin, 7) capsanthin, 8) canthaxanthin, 9) cryptoxanthin

chlorophyll:
1) chlorophyll a
2) chlorophyll b

other molecules required for proper metabolic functions:
5) ergothioneine  (cannot synthesize)   
6) pqq - .2 mg, or 400 ng, but can't find good sources
7) queuine - no rdi determined. milk, whole wheat, tomatoes.
10) creatine? (avoidance? creatine increases muscle mass (which is bad.) but also improves brain function (which is good). careful.) 
11) ribose
12) "nucleic acids"?
13) don't forget about heme
14) carnosine
15) allicin

glucose:
i'm more concerned about diabetes than weight gain, so...
the glycemic index is:
running total...

fiber:
i don't need many different types, i just need some. i'm not worrying about this.

& water

also, let's measure flavonoids:

anthocyanidins:
1) pelargonidin, 2) delphinidin, 3) cyanidin, 4) malvinidin, 5) peonidin, 6) petunidin, 7) rosinidin

flavonols:
1) isorhamnetin, 2) kaempferol , 3) myricetin, 4) quercetin  [rutin, troxerutin], 5) fisetin, 6) kaempferide

flavones:
1) luteolin, 2) apigenin, 3) techtochrysin, 4) baicalein (to avoid!), 5) norwogonin, 6) wogonin, 7) nobiletin

flavanones:
1) eriodictyol, 2) hesperetin, 3) naringenin, 4) hesperidin, 5) isosakuranetin, 6) pinocembrin, 7) sterubin

isoflavones:
1) daidzein, 2) genistein, 3) glycitein, 4) biochanin A, 5) formononetin

i should try to measure some further phytoestrogens:
1) matairesinol, 2) secoisolariciresinol, 3) pinoresinol, 4) lariciresinol, 5) coumestrol

& finally, let's also measure:
1) saponins, 2) ursolic acid (& precursors), 3) cafestol, 4) resveratrol, 5) ellagic acid, 6) coumarin, 7) tyrosol, 8) hydroxytyrosol, 9) oleocanthal, 10) oleuropein, 11) gingerol, 12) phytic acid